Thu 19th May 2022 at 11:42am by Rosehip
Run > Steady-State
-
Time
1:31:50
-
Miles
7.12
-
Min/mi
12:54
-
Pacing
78.6%
-
WAVA
45.99
-
Stride(cm)
79
-
Cals
763
-
Cadence
158
-
BPM
142
-
%MHR
78.9
-
B/mi
1832
-
Asc(m)
37
-
Surface
Mixed
Notes & Comments
3 comments
Overcooked the 30 mins steady, drifting into Tempo, but it all felt an awful lot easier than any of Tuesday’s run did!
Should have taken a drink - or remembered apple pay on phone and bought one, and added Tuesday’s missing miles
Summary
===
1) 1m - 13:47(13:47/m) 119/136bpm [1640b/mi] 101cal
2) 0.08m - 1:13(16:11/m) 120/127bpm [1942b/mi] 7cal
3) 1m - 11:41(11:41/m) 143/156bpm [1670b/mi] 108cal
4) 1m - 10:52(10:52/m) 155/158bpm [1685b/mi] 111cal
5) 0.69m - 7:27(10:50/m) 158/161bpm [1713b/mi] 76cal
6) 1m - 14:44(14:44/m) 145/161bpm [2136b/mi] 115cal
7) 1m - 13:25(13:25/m) 145/152bpm [1945b/mi] 105cal
8) 1m - 13:43(13:43/m) 144/150bpm [1975b/mi] 103cal
9) 0.24m - 3:09(13:19/m) 145/150bpm [1931b/mi] 24cal
10) 0.11m - 1:33(13:38/m) 149/151bpm [2030b/mi] 12cal
11) 0.01m - 17(25:40/m) 146/149bpm [3748b/mi] 1cal
13:47 1:13 11:41 10:52 7:27 14:44 13:25 13:43 3:09 1:33 17
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
4:25 |
4:25 +51
|
17:41 |
97 74-129 |
1715 |
146 108-166 |
2/1 |
0.50 |
7:58 |
3:32 |
14:10 |
123 109-131 |
1742 |
156 124-168 |
1/1 |
0.75 |
11:24 |
3:26 |
13:45 |
126 122-132 |
1733 |
151 82-168 |
1/1 |
1.00 |
14:37 |
3:13 |
12:52 |
129 120-136 |
1659 |
160 130-168 |
1/1 |
1.25 |
18:04 |
3:27 |
13:49 |
125 108-140 |
1727 |
153 120-168 |
2/1 |
1.50 |
21:06 |
3:02 |
12:07 |
140 139-143 |
1697 |
166 164-168 |
3/0 |
1.75 |
23:52 |
2:46 |
11:05 |
147 145-149 |
1629 |
168 166-170 |
1/4 |
2.00 |
26:42 |
2:50 |
11:19 |
151 149-154 |
1708 |
168 166-170 |
2/0 |
2.25 |
29:25 |
2:44 |
10:54 |
155 154-157 |
1690 |
169 166-170 |
0/1 |
2.50 |
32:11 |
2:46 |
11:03 |
154 152-155 |
1703 |
169 168-170 |
1/2 |
2.75 |
34:57 |
2:46 |
11:04 |
155 154-156 |
1716 |
170 168-174 |
1/2 |
3.00 |
37:34 |
2:37 |
10:29 |
157 155-158 |
1645 |
172 170-174 |
1/1 |
3.25 |
40:13 |
2:39 |
10:35 |
158 157-159 |
1671 |
172 168-174 |
2/2 |
3.50 |
42:55 |
2:42 |
10:48 |
158 157-159 |
1706 |
171 166-174 |
2/1 |
3.75 |
45:43 |
2:48 |
11:10 |
159 158-161 |
1776 |
170 166-174 |
2/1 |
4.00 |
50:51 |
5:08 +30
|
20:32 |
143 124-161 |
2937 |
130 82-172 |
1/2 |
4.25 |
54:11 |
3:20 |
13:21 |
142 134-148 |
1895 |
160 124-168 |
1/1 |
4.50 |
57:27 |
3:16 |
13:06 |
148 143-151 |
1938 |
159 128-168 |
3/2 |
4.75 |
1:00:53 |
3:26 |
13:44 |
148 145-151 |
2032 |
152 122-168 |
6/0 |
5.00 |
1:04:19 |
3:25 |
13:42 |
145 137-151 |
1986 |
159 118-168 |
0/3 |
5.25 |
1:07:34 |
3:16 |
13:02 |
145 139-149 |
1890 |
158 118-168 |
1/4 |
5.50 |
1:10:51 |
3:17 |
13:08 |
145 141-149 |
1903 |
157 114-168 |
1/3 |
5.75 |
1:14:14 |
3:23 |
13:32 |
144 137-147 |
1948 |
155 84-168 |
2/3 |
6.00 |
1:17:44 |
3:29 |
13:58 |
142 135-147 |
1983 |
151 82-168 |
2/0 |
6.25 |
1:21:06 |
3:22 |
13:28 |
143 135-148 |
1925 |
155 120-168 |
2/1 |
6.50 |
1:24:23 |
3:17 |
13:09 |
144 140-149 |
1893 |
160 122-168 |
1/1 |
6.75 |
1:28:00 |
3:37 |
14:30 |
144 137-147 |
2087 |
151 120-166 |
0/3 |
7.00 |
1:31:21 |
3:20 |
13:22 |
145 137-150 |
1938 |
156 116-168 |
3/0 |
7.12 |
1:33:10 |
1:49 |
14:51 |
149 145-151 |
2214 |
147 96-166 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
81.1 |
166 |
6.2 |
1:15:16 |
12:19 |
Walk |
17.3 |
122 |
0.9 |
16:22 |
18:11 |
Still |
0.2 |
- |
- |
11 |
- |
Pause |
1.4 |
- |
- |
1:21 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:36 |
10:27 |
39.85% |
More |
800m |
5:12 |
10:28 |
44.69% |
More |
1km |
6:34 |
10:33 |
46.05% |
More |
Mile |
10:44 |
10:44 |
47.60% |
More |
5k |
35:48 |
11:31 |
49.85% |
More |
5 miles |
1:02:47 |
12:33 |
46.47% |
More |
10k |
1:19:14 |
12:45 |
46.15% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:32 |
8:32 |
59.85 |
5km |
33:39 |
10:50 |
53.03 |
5M |
59:52 |
11:58 |
48.74 |
10km |
1:17:53 |
12:32 |
46.95 |
10M |
2:18:32 |
13:51 |
43.60 |
Half |
3:12:05 |
14:40 |
41.12 |
20M |
5:20:35 |
16:02 |
38.89 |
Mara |
7:24:30 |
16:58 |
37.22 |
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That looks like a decent session 😀
Good miles x
Nice effort 👍